ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel
  • »
  • Food and Cooking»
  • Cooking Ingredients

Quinoa Salad

Updated on March 30, 2016

Health Benefits

QUINOA is a plant food that offers complete protein, which means that it includes all nine essential amino acids.

It promotes energy production because it is a concentrated source of dietary iron (which assists in metabolism) and good source of phosphorus (a mineral which assists in powering our cells and promotes bone health by joining with calcium).

Quinoa also promotes heart health by aiding in the reduction of LDL cholesterol and is a good source of magnesium which relaxes blood vessels. Often, low dietary levels of magnesium are associated with increased hypertension.

Source: "The World's Healthiest Foods" by George Mateljan


Ingredients

  • 1 cup Quinoa
  • 2 cups water
  • 6 radishes, chopped
  • 1/4 - 1/2 red onion, finely diced
  • 1 cup cherry tomatoes, chopped
  • 2 TBS capers, roughly chopped
  • 1/2 cup fresh spinach, chopped
  • 1/2 red bell pepper, chopped
  • 1/2 yellow bell pepper, chopped
  • 2 tsp fresh oregano or parsley, chopped
  • 2 cloves garlic, minced
  • 1 TBS dijon mustard
  • 4 TBS red wine vinegar
  • 1/4 cup EVOO or Grapeseed oil, cold pressed
  • 3/4 cup feta, crumbled
  • 1 can (15 oz) black beans, rinsed and drained

Directions

  1. Place water and quinoa in a pot and bring to boil. Reduce to medium-low, cover and cook for about 10-15 minutes or until all water has been absorbed. Let cool.
  2. While quinoa is cooking, chop your veggies, including the onion and garlic. When quinoa is cooled, toss the veggies, beans, onions and garlic in with it.
  3. Whisk the mustard and vinegar together until smooth. Drizzle in oil, whisking constantly, until well mixed. Pour dressing over salad and toss.
  4. Carefully fold in feta so it does not become mushy. Store in fridge and have for a healthy snack or side for the week!

Comments

    0 of 8192 characters used
    Post Comment

    • ADeliciousLife profile image
      Author

      Megan 5 years ago from Texas

      Exactly! It is very healthy and my favorite :-)

    • ADeliciousLife profile image
      Author

      Megan 5 years ago from Texas

      You can also throw the veggies in a food processor if you want to save some time, but I think it just tastes better when you chop them!

    • hlruther profile image

      hlruther 5 years ago from USA

      This seems like the perfect summer salad. Fresh, healthy, yum! I'll have to try it.

    • dashingclaire profile image

      dashingclaire 5 years ago from United States

      I actually made a similar salad yesterday. I'm going to add the peppers and spinach for today's meal. Thanks for the idea.